Sarah Wassner Flynn is a New York City-based writer. She's contributed to magazines such as CosmoGirl!, National Geographic Kids, Runner's World, and Prevention.
On an article page, you can save the article to your Favorites, print it out, send it to a friend, leave a comment, add it to a site like Digg or Del.icio.us or rate it.
Our third-trimester workout will get you across the finish line to grandparenthood
You made it! You’ve reached the third and final workout of our three-trimester workout plan for grandparents-to-be. Now you’re ready to intensify your workout once more. The following third-trimester workout, like the first and second, was designed by fitness guru Wayne Westcott, Ph.D., author of Strength Training Past 50 (Human Kinetics Publishers, 2007).
We won't lie, there will be sweat involved and motivation required. But, remember: you’re working toward the birth of your grandchild. So get on board and prepare to be the fittest, most active grandparent you can be.
Before You Begin Boot Camp…
1. Call Your Physician: Inform your doctor of your get-in-shape plans — especially if you haven't exercised regularly in a while or have a history of health concerns such as high blood pressure, heart disease, chest pain, respiratory problems, or major surgery.
2. Locate Weight Machines (alternative exercises using dumbbells are also suggested in the workout).
3. Locate a Sports Ball (available at gyms or fitness centers).
4. Warm Up: Don't go into your workout cold, especially if you're new to training (doing so invites injury and soreness). Spend 15 minutes before each session loosening up. March in place for five minutes. Stretch for ten. Toe touches work well, too!
Boot camp III: The Third Trimester (Months 6-9)
What’s new: Now that you’re on a roll, we’re keeping the routine the same, but once again increasing the intensity. This trimester, you’ll do two sets of 10 repetitions for each exercise — and you’ll use heavier weights than before. (Find a weight for each exercise that you can lift or press eight times in a row without straining.) You’ll follow up each circuit up with 30 minutes of cardio training, working in a few bursts of speed to really test your fitness. Stick to this routine three days a week. Before you know it, the baby will be arriving: and when she does, you’ll be waiting with open — and well-toned — arms!
LEG EXERCISES
Benefit: Get your quads, hamstrings, thighs, and backside in shape, so you can rely on your legs to lift your grandchild with ease.
MOVE ONE: Leg Press
Adjust the seat so your knees are flexed to 90 degrees or less.
Sit with your back firmly planted against the seat.
Place your feet on the footpad, in line with your knees, and grip the handles.
Push the footpad forward slowly until your knees are almost extended, but not locked (exhale through the pushing phase).
Slowly return the footpad to the starting position and inhale.
Repeat for a total of two sets of 10 repetitions each.
Free-Weight Alternative: Dumbbell Squat
Stand tall with your feet hip-width apart. With arms extended downward, hold a light dumbbell in each hand with your palms facing inward.
Keeping your head up and eyes fixed straight ahead, squat slowly until your thighs are parallel to the floor. Inhale. (If balance is a problem, try positioning your upper back and butt against a wall for support without allowing your knees to move farther forward then your toes.)
Slowly straighten knees and hips, rising back to the starting position. Exhale.
Repeat for a total of two sets of 10 repetitions each.
MOVE TWO: Hip Adduction
Sit with your back firmly against the seat pad and place your feet on the supporters.
Adjust the lever to the starting position when your legs are comfortably apart. Grip handles.
Pull movement pads together slowly. Exhale.
Slowly return the pads to the legs-apart starting position. Inhale.
Repeat for a total of two sets of 10 repetitions each.
Free-Weight Alternative: Exercise Ball Heel Pull
Lie face-up on floor with your legs extended and heels planted firmly on top of an exercise ball.
Place your hands on the floor next to your hips.
While exhaling, pull the ball toward your hips slowly by flexing your knees toward your chest.
While inhaling, slowly extend your legs apart until the ball is back at the starting position.
Repeat for a total of two sets of 10 repetitions each.
MOVE THREE: Hip Abduction
Sit with your back firmly against the seat pad and place your feet on the supporters.
Position both knees inside the movement pads with your knees together. Grip the handles.
Push the movement pads apart as far as is comfortable.
Slowly return the pads to the legs-together starting position. Inhale.
Repeat for a total of two sets of 10 repetitions each.
Free Weight Alternative: Exercise Ball Leg Lift
Lie face-up on floor with your knees bent and feet pressed against the sides of an exercise ball.
Place your hands on the floor next to your hips.
While exhaling, slowly lift the ball up by extending your knees until your legs are straight.
While inhaling, flex your knees and slowly lower the ball to the floor.
Repeat for a total of two sets of 10 repetitions each.
UPPER BODY EXERCISES
Benefit: Increased strength in your upper body gives you the extra oomph needed for pushes at the swing set. Plus, it’ll help to keep your body from aching after holding your grandchild for extended periods of time.
MOVE FOUR: Chest Press
Adjust the seat so that the handles are in line with the middle of your chest.
Sit with your head, shoulders, and back against the seat and grip the handles with palms facing away.
Push the handles forward slowly until your arms are fully extended, keeping your wrists straight. Exhale.
Slowly return the handles to the starting position while inhaling.
Repeat for a total of two sets of 10 repetitions each.
Free-Weight Alternative: Dumbbell Bench Press
Lie on your back with your legs straddling a bench. Your knees should be flexed at 90 degrees, and your feet should be flat on the floor.
Grasp the dumbbells so that your palms face away from you and push up until your arms are fully extended above your chest, keeping your head, shoulders, and back in contact with the bench. Exhale.
Lower the dumbbells slowly and evenly to your chest. Inhale.
Repeat for a total of two sets of 10 repetitions each.
MOVE FIVE: Shoulder Press
Adjust the seat so that the handles are below chin level.
Sit with your head, shoulders, and back against the seat pad; grasp the handles with your fingers and thumbs, palms facing away.
Slowly push your hands up until your arms are fully extended, keeping your wrists straight. Exhale.
Slowly return the handles to the starting position. Inhale.
Repeat for a total of two sets of 10 repetitions each.
Lie face-down on a mat or the carpeted floor and place your hands under your chin to support your neck. (For added support, secure your feet underneath a bench.)
Slowly raise your chest off the floor about six inches. Exhale.
While inhaling, slowly lower your chest to the floor.
Repeat for a total of two sets of 10 repetitions each.
MOVE EIGHT: Abdominal Flexion
Adjust your seat so that your navel is aligned with the machine’s axis of rotation. Secure the seat belt.
Sit with your upper back firmly against the pad. Place your elbows on the armpads and grip the handles.
Slowly pull the armpads forward by contracting your abs until your trunk is fully flexed. Exhale.
Slowly return the pad to the starting position. Exhale.
Repeat for a total of two sets of 10 repetitions each.
Free-Weight Alternative: Twisting Trunk Curl
Lie face-up on a mat or the carpeted floor with your hands interlaced behind your head, gazing at your chest.
Pull your left knee toward your chest, with you foot flexed and right leg extended.
Twist your upper body to the left, bringing your right elbow toward the outside of the left knee. (If you're unable to touch the elbow to the knee, just twist your torso and pull your knee back as far as possible on each rep.)
Switch sides, twisting your upper body to the right while bringing your right knee toward your chest and extending your left leg.
Repeat for a total of two sets of 10 repetitions each.
INCREASED CARDIO FOR THE THIRD TRIMESTER
Benefit: Endurance. Tap into the energy you’ll need to keep up with your bouncing baby grandchild.
Spice up your cardio routine with interval training, which burns more calories and will let you keep up with those sudden bursts of energy your grandchildren are bound to have. Jump on a stationary bike, treadmill, or elliptical trainer and start your workout with four minutes of easy effort. Then get into your training with four minutes of hard effort, followed by another easy four minutes. Keep this up until you’ve done a total of three hard-to-easy combos, which will bring you up to 28 minutes. Finish your half-hour of cardio with a final two minutes of easy effort. Remember to drink plenty of water as you run or pedal to avoid dehydration and soreness.
